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It's always a good idea to walk into a race with a plan. Often, the best plans are made with your coach and boat. These are a few examples to get you started.​

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1500m

plans

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1st 500

  • 3/4, 1/2, 1/2, 3/4, full

  • 20 high

  • 5 to stride to base rate

  • 5 for clean catches

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2nd 500

  • power 10

  • 5 for hands away

  • 5 for clean finishes

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3rd 500

  • 10 for the boat 

  • 5 to sit up

  • sprinting 300

    • + rate by 2 every 100​

1st 500

  • 3/4, 1/2, 3/4, lengthen, full

  • 15 high

  • 5 to stride to base rate

  • 5 for middle 4

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2nd 500

  • 5 for hands away

  • power 20 @ 750

  • 5 to kick heels

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3rd 500

  • power 10

  • sprinting 250

    • 10 for legs, 10 for length, 10 blackout

why?

  • quick short strokes to get rate before lengthening to sustainable rate / speed

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2nd 500

  • easy lose speed, here we have to keep them tall + clean + motivated

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3rd 500

  • crucial for boat to remain tall so you don't shorten strokes in sprint

example 1

example 2

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 2000m

plans

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1st 500

  • 3/4, 1/2, 1/2, 3/4, full

  • 20 high

  • 5 to stride to base rate

  • 5 for long slide

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2nd 500

  • power 10

  • 5 for body out of bow

  • 5 for clean finishes

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3rd 500

  • power 10

  • 5 to lean into rigger

  • 5 for end pairs

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4th 500​

  • 5 to sit up

  • sprinting 300

    • + rate by 2 every 100​

why?

  • quick short strokes to get rate before lengthening to sustainable rate / speed

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2nd 500

  • starting to really feel it, and it's easy to lose a bit of steam—time to focus on crispness

 

3rd 500

  • imperative to remain tall so the boat doesn't dump finish and rush

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4th 500

  • keep getting body angle here—clear the slide before the sprint

example 1

example 2

1st 500

  • 3/4, 1/2, 3/4, lengthen, full

  • 30 high

  • 5 to stride to base rate

  • 5 for direct blades

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2nd 500

  • 10 for clean catches

  • 5 for heels @750

  • power 20 @ 900

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3rd 500

  • 10 for the boat @ 1250

  • 5 for tall backs

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4th 500​

  • 5 to breathe

  • sprinting 350

    • focus on a technique change each 10, i.e. hands away

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Head Race

plans

1st mile

  • 5 to build, 3 strokes on before line

  • 20 high

  • 5 to stride to base rate

  • 5 for direct hands

  • 5 to stay internal and breathe

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2nd mile

  • power 10

  • 5 for hands away

  • 5 to get body angle

  • 5 for crisp finishes

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3rd mile

  • 10 for the boat 

  • 5 to stay tall

  • 5 for strong legs

  • sprinting 300​​

why?

  • we don't want to be frantically building as you cross the start line

  • we want to keep everyone crisp and calm in the first leg, especially if you begin passing

2nd mile

  • here, it's about keeping that solid body angle and clear heads

  • remind them why they're fighting for each stroke

3rd mile

  • this is where hunching and deceleration can creep in—we want to keep them motivated and clean

example 1

example 2

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1st mile

  • 3 to build, 5 strokes on before line

  • 20 high

  • 5 to stride to base rate

  • 10 for body angle through bridge

  • 5 to sit up as you pass a boat

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2nd mile

  • power 20

  • 10 for body out of bow

  • 5 to keep catches quick

  • 10 for the boat's goal

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3rd mile​

  • 5 to keep chins up

  • 5 to kick the heels

  • sprinting 250

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